Defying Muscle Loss: Why Slowing Down As You Age Is Not An Option. 

As we journey through life, maintaining our vitality and independence becomes increasingly essential. One often overlooked aspect of aging is sarcopenia, a condition characterized by the loss of muscle mass and strength. While it might seem like a natural part of growing older, sarcopenia holds profound implications for our longevity and overall well-being. In this blog post, we will explore what sarcopenia is, why it's crucial for longevity, and most importantly, how to intervene to defy its grip.

What is Sarcopenia?

Sarcopenia is a condition that silently robs us of muscle mass, strength, and function as we age. Breaking the word down from the ancient Greek language; sacro meaning flesh and penia meaning loss i.e. the word in the literal sense means flesh-loss. But more specifically we are referring to the muscle loss that accompanies the aging process.

How does it occur?

Sarcopenia is the result of an imbalance between two stimuli: anabolic stimuli (muscle building) and catabolic stimuli (muscle breakdown).

If we look at the above balance scale, it becomes clear that the way in which to combat Sarcopenia is to tip the scale towards anabolic stimuli and make our best efforts to avoid catabolic stimuli.

Why Sarcopenia Matters for Longevity

1. Mobility and Independence: our muscles enable us to move, maintain balance, and perform everyday tasks. As sarcopenia progresses, it can limit our ability to live independently and engage in the activities we enjoy.
2. Metabolic Health: our muscles play a vital role in regulating metabolism and blood sugar levels. Sarcopenia is associated with an increased risk of metabolic disorders, including diabetes and obesity.
3. Bone Health: muscle loss can also lead to weaker bones, increasing the risk of fractures and osteoporosis.
4. Quality of Life: Sarcopenia can significantly diminish our overall quality of life, impacting our physical and mental well-being.

Intervening Against Sacropenia

1. Resistance Training: Incorporate resistance or strength training exercises into your routine. Weightlifting, bodyweight exercises, and resistance bands can help build and maintain muscle mass, while also strengthening your bones. Aim for at least two days of strength training per week. It is important to note a key concept of “progressive overload” which will be discussed in future articles.
2. Balanced Nutrition: Protein is essential for muscle repair and growth. Prioritize a diet rich in protein, approximately 1.2-1.6 g/kg/day. Protein quality is just as important as the total amount, so look for higher quality sources that contain good amino acid profiles. Animal sources like lean meats, poultry, fish, dairy products tend to do better than vegetarian/ vegan options so if you’re diet choices favour the latter, include vegan/ vegetarian friendly supplements to fortify the amino acids they may be lacking.
3. Stay Active “use it or lose it!”: As important as it is to include resistance training in your lifestyle, keeping regularly active is “low hanging fruit” to promote muscular contractions. Simple methods like parking further away from the store and using the stairs instead of lifts require your muscles to do more – meaning they need to stick around. Avoid prolonged periods of inactivity. Regular physical activity, such as walking, cycling, or swimming, helps maintain muscle function and overall health. Aim for at least 150 minutes of moderate-intensity aerobic activity per week.
4. Get Enough Sleep: Quality sleep is crucial for muscle recovery and repair. Aim for 7-9 hours of sleep per night to support your body's regeneration processes.
5. Manage Chronic Conditions: If you have underlying health conditions that contribute to muscle loss, such as diabetes or kidney disease, work closely with your healthcare provider to manage these conditions effectively.
6. Consult a Professional: Consider consulting a healthcare provider, physical therapist, or fitness trainer for personalized guidance and recommendations tailored to your specific needs.

Wrapping it up

We can conclude that sarcopenia may be a natural part of aging, but it's not a fate we must accept willingly. By adopting a proactive approach that includes regular exercise, a balanced diet, and an overall healthy lifestyle, we can defy the grip of sarcopenia and enjoy a longer, stronger and more vibrant life. So, embrace the challenge and make longevity a reality.